VITAL Healing Kitchen Low-Glycemic Desserts that Keep Your ... · VITAL Healing Kitchen Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora Friendly Saturday,

www.VITALHealthCommunity.com © 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 1 of 12

VITAL Healing Kitchen

Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora Friendly

Saturday, August 25th, 2012

Dr. Ritamarie Loscalzo

Agenda

Introduction:

The potential problems with sugar, even natural sugar

How to create desserts without all the sugar

Sugar substitutes to avoid

Recipes:

Superfood Brownies

Avocado Coconut Ice Cream

Amaretto Truffles: Low-Glycemic

Carob Mint Candy: Low-Glycemic

Mint Chocolates: Low-Glycemic

Low Glycemic, Lemon or Orange Creamsicle, or Ice Cream

Chia Gel

Irish Moss Gel

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 2 of 12

Superfood Brownies

From Dessert: Making it Rich Without Oil

Ingredients:

2 cups de-stemmed kale, lightly packed

1/8 - 1/4 teaspoon salt

2 cups walnuts, preferably soaked and dehydrated

1 cup pecans, preferably soaked and dehydrated

1 tablespoon ground vanilla beans or vanilla extract

1/2 cup Chia Gel

2/3 cup carob powder

20 drops chocolate stevia

1/4 cup Zero – organic erythritol

Directions:

1. Process the kale and salt in a food processor until chopped.

2. Remove the kale to a bowl and set aside.

3. Process the walnuts, pecans, and vanilla until finely ground, being careful not to

over-process into a nut butter.

4. Add the Chia Gel and kale and process until the mixture begins to stick together.

5. Add the carob powder and process until it is incorporated.

6. If mixture is too gooey, add some shredded coconut to absorb some of the

moisture. If too dry, add extra Chia Gel or water.

7. Press into an 8 X 8 glass pan and chill for at least an hour.

8. Slice and serve.

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 3 of 12

Avocado Coconut Ice Cream

Ingredients:

3 large ripe Haas avocados, about 2 pounds, halved, pitted, pulp scooped out

(about 3 cups)

2 tablespoons fresh-squeezed lime juice

2 tablespoons coconut butter

1 1/2 cups water

1 tablespoon sunflower lecithin

1/3 cup Zero or xylitol, and 2 droppers stevia

Directions:

1. Cut the avocados in half, remove the pit, and scoop the pulp out. Cut the pulp into

chunks and place it in the blender or food processor.

2. Add the coconut butter, water, sweetener, lecithin and lime juice, and puree until

smooth.

3. Process the avocado-coconut puree in an ice cream maker, or ice cream ball,

according to the manufacturer’s instructions. Place in the freezer for a couple of

hours for firmer ice cream.

4. If you don't have an ice cream maker, you can serve it as a cold mousse.

Alternatively, you can freeze the mixture and serve it as ice cream, but it will be a

little less fluffy.

Note: Ice cream balls are new to me for making ice cream. They are available at Bed,

Bath and Beyond and sound like so much fun for kids. I made my ice cream in an electric

ice cream maker I bought on Amazon.

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 4 of 12

Amaretto Truffles: Low-Glycemic

Inspired by: Chef Karen Osborne

Ingredients:

1/4 cup almond butter

1/2 cup coconut butter

1/4 cup lucuma powder

1/4 cup carob powder

1/8 teaspoon sea salt

2 teaspoons ground vanilla beans

1 tablespoon almond extract

12 drops liquid stevia (chocolate flavor if possible)

1/4 cup almonds, ground to a powder

1/2 cup almonds, ground to a powder; or 1/2 cup finely shredded coconut for

“snowball” truffles (Note: This is used to roll the truffles when formed. You can roll

half in coconut and half in almonds, if you choose)

Directions:

1. Combine all ingredients, except the 1/2 cup ground almonds or coconut.

2. Process in a food processor or stir together until smooth.

3. Form a teaspoon of dough into a ball. If it’s too “gooey”, add a little extra ground

almond to dry it a bit.

4. Continue forming balls until all dough is used.

5. Roll balls in ground almonds and or coconut.

6. Refrigerate for a couple of hours or freeze for at least 1/2 hour.

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 5 of 12

Carob Mint Candy: Low-Glycemic

Ingredients:

2 tablespoons almond butter, smooth

2 tablespoons coconut oil, melted

1/32 teaspoon sea salt, (a smidgen)

6 drops Sweet Leaf Whole Leaf Stevia Concentrate

1 tablespoon raw carob powder (roasted would not taste good)

2 drops peppermint essential oil

3 drops orange essential oil

1/4 teaspoon maca powder (optional)

Directions:

1. Whisk or stir all ingredients in a bowl.

2. Spoon into candy molds or onto parchment paper.

3. Freeze for 30 minutes.

4. Enjoy!

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 6 of 12

Mint Chocolates: Low-Glycemic

Ingredients:

1 tablespoon tahini

1 tablespoon coconut butter

1 tablespoon carob powder

1 teaspoon green powder

1 teaspoon protein powder

2 drops peppermint essential oil

6 drops Medicine Flower Chocolate Flavor Extract plus 3 drops stevia OR 3 drops

chocolate stevia (optional)

Directions:

1. Put all ingredients in a bowl and stir until well combined, adding just enough water

to make a smooth paste or blend until smooth.

2. Add stevia if desired for extra sweetness. (I found it to be fine without stevia.)

3. Add a tablespoon of chopped nuts for a crunchy candy (optional).

4. Spoon into candy molds or ice cube trays, or spread into a baking dish lined with

wax paper.

5. Freeze until solid, about half an hour.

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 7 of 12

Low Glycemic Lemon or Orange Creamsicle or Ice Cream

Recipe by: Chef Karen Osborne

Ingredients:

1/4 cup water

2 tablespoons lemon juice

3 drops lemon oil or orange oil

1 teaspoon vanilla extract

2 tablespoons Zero

7 drops stevia

1/2 smidgen salt (1/64 teaspoon)

1/2 smidgen turmeric (1/64 teaspoon)

1/2 cup cashews

2 tablespoons Irish moss gel

2 tablespoons coconut butter

Directions:

1. In a high speed blender, combine the first 9 ingredients, and blend until smooth.

2. Add the irish moss gel and coconut butter, and blend until well-incorporated and

smooth.

3. Freeze in silicone candy molds, with or without sticks, or double the recipe and

freeze in an ice cream maker.

4. If using candy molds, pop them out while they are frozen, and either return to

freezer to eat later, or thaw for 4 or 5 minutes before serving.

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 8 of 12

Chia Gel

Ingredients:

1/2 cup chia seed

2 1/2 cups water

Directions:

1. Put chia and water into a quart sized Mason jar or a glass bowl that can be

covered.

2. Shake or mix well.

3. Allow to stand at room temperature for 8 hours or overnight or for 12 or more hours

in the refrigerator. Store in the refrigerator up to a week.

Irish Moss Gel

Ingredients:

1/2 cup Irish moss

4 cups water to cover the Irish moss while soaking

1/2 cup filtered water

Directions:

1. Rinse the dry Irish moss. Cover it with about 4 cups water in a bowl and soak it for

3 to 8 hours. It will expand to about one cup of Irish moss.

2. Rinse it again, making sure to rinse away all of the sand and salt.

3. Put the Irish moss in a high speed blender with 1/2 cup of water and blend until it is

smooth.

4. Refrigerate the paste for 2 hours to let it set.

5. This will last in the refrigerator for 10 days in a glass jar with an air tight lid.

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 9 of 12

Resources:

Zero

http://www.drritamarie.com/go/WSZero

Sweet Leaf stevia

http://www.drritamarie.com/go/NNSteviaGL

http://www.drritamarie.com/go/SLStevLiqConWL

http://www.drritamarie.com/go/SLChocStevia

Flavor extracts

http://www.drritamarie.com/go/MedicineFlower

http://www.drritamarie.com/go/Frontier

http://www.drritamarie.com/go/MountainRose

Essential oils

http://www.drritamarie.com/go/MountainRose

http://www.drritamarie.com/go/doTERRA

http://www.drritamarie.com/go/LivingLibations

http://www.drritamarie.com/go/YoungLiving

Maca

http://www.drritamarie.com/go/HealthForce

Lucuma (available at Raw Food World)

http://www.drritamarie.com/go/RawFoodWorldStore

Irish Moss (available at Raw Food World)

http://www.drritamarie.com/go/RawFoodWorldStore

Silicon trays from Amazon

http://www.drritamarie.com/go/FWSiliconeMolds

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 10 of 12

About Your Instructor

Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Dr. Ritamarie has been sharing her passion for raw

and living foods for more than 25 years, lovingly catalyzing others to create joy, success, and abundance in their lives. As a Doctor of Chiropractic with Certifications in Acupuncture, Nutrition, Herbal Medicine and HeartMath®, she’s also a certified living foods chef, instructor and coach, and has trained and certified hundreds of others in the art of living foods.

As a licensed health care provider, Dr. Ritamarie has seen the magical transformations that occur when her patients and students apply the ancient healing wisdom of whole fresh foods and supportive lifestyle practices with a touch of modern scientific research. She offers online courses, long distance coaching and counseling, as well as in-person classes and hands-on healing methodology. www.drritamarie.com

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 11 of 12

Other Health and Nutrition Books and Programs

Dessert: Making It Rich Without Oil: The only dessert book comprised of 100% gluten-

free, dairy-free, sugar-free, soy-free, and oil-free whole raw ingredients. Each recipe

includes a mouth-watering, full-sized photograph. The recipes are easy to make, fun to

eat, and will make the transition to a healthier diet a very pleasant experience.

http://www.DrRitamarie.com/makeitrich

Dried and Gone to Heaven e-book: This is the only book of its kind. It contains the

most complete and up to date information about how to use your food dehydrator to

create mouth-watering comfort foods - without health-compromising ingredients like

gluten, dairy, sugar, and processed or heated oils. All recipes are 100% plant based and

all ingredients are uncooked.

http://www.DehydratedFoodDVD.com

Dried and Gone to Heaven DVD Home Study Kit: This kit includes full instruction on the

care and use of your dehydrator, health gems, and complete recipe demonstrations. Now

you can make all your favorite comfort foods in ways that support your health, rather than

drain it. Complete with DVDs, recipe guide and instruction manual, laminated reference

cards, and a whole new perspective on life.

http://www.DriedAndGoneToHeaven.com

Power Breakfasts Ideas: Quick, healthy, and energizing recipes and tips for starting

your morning with recipes that give you plenty of energy to fuel you throughout the day!

http://RawPowerBreakfast.com

Quick Healthy Meals on the Run: Lunch and Dinner Ideas: A valuable resource of

more than just recipes! A complete guide to creating quick and delicious meals from

ingredients you have on hand.

http://drritamarie.com/classes/lunchdinner.htm

Quick and Easy Hearty Soups: Warm, nourishing, and deeply satisfying recipes for

soups brimming with living food goodness.

http://drritamarie.com/classes/soup.htm

Seasonal Specials: Halloween, Thanksgiving, Christmas and Hanukah recipe books and

videos.

http://www.drritamarie.com/shop/seasonal

VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora

Friendly

www.VITALHealthCommunity.com

© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

Page 12 of 12

A Sampling of Other Online Video Classes

www.RawFoodUniversity.com

These include access to a private web page, a PDF format recipe e-book with photos of

each recipe, and a separate video for each recipe.

Amazing Gluten Free Bread - The Ultimate Comfort Food Turned Health Food

Online Video: There’s no need to feel deprived. With a little creativity and advance

planning, you can enjoy mouth-watering sandwiches, bread, and pizza - all brimming with

nutritious goodness.

http://www.drritamarie.com/videoclasses/breadmaking2010-08

Thai Food Goes Raw Online Video: Gluten-free, dairy-free and brimming with exotic

spices, these recipes are easy to make and will delight any palate.

http://www.drritamarie.com/videoclasses/thaigoesraw

Gluten Free Pizza and Pasta Online Video: Experience the traditional tastes of Italy

with a gluten-free and dairy-free twist as we prepare pizza (crust, sauce and cheese);

Living Lasagna, Rawvioli, Manicotti, Spaghetti and other pasta dishes; "Parmesan

Cheese", and more.

http://drritamarie.com/videoclasses/pizza2010-10

Healthy Holiday Feasts Online Video: It’s easy to prepare a delicious, nutritious, gluten-

free, dairy-free holiday meal that everyone can enjoy!

http://drritamarie.com/videoclasses/holidayfeasts2010-11

Sweets for the Holidays Online Video: Create amazing gluten-free, dairy-free, raw

vegan versions of traditional holiday treats such as gingerbread men, cookies in festive

seasonal shapes, candy, turtle brownies, and more.

http://drritamarie.com/videoclasses/holidaysweets2010-12

Cheese: No Dairy, No Guilt Online Video: Learn to make delicious, nutritious raw

cheeses that satisfy your cravings and nourish your body.

http://drritamarie.com/videoclasses/cheesenodairy2011-01

Private Health Consultations, Kitchen Set-up, Shopping Assistance:

http://www.drritamarie.com/shop/coaching-programs http://www.karenorawchef.com